Nitrate W9 Flashcards
What is nitrate?
Dietary nitrate (NO3-)
What does the ingestion of NO3- lead to?
Enhanced nitric oxide (NO) bioavailability
What are high-nitrate containing foods?
Leafy greens
Root vegetables
How much of nitrate dietary intake does vegetables provide?
80%
What is the average dietary intake of nitrate?
1-2mmol/d
60-120mg/d
What does NO play an important role in?
The modulation of skeletal muscle function
How does ingestion of dietary NO3- enhance NO bioavailability?
Via the NO3-nitrite-NO pathway
How is the reaction of the NO3–nitrate-NO pathway catalysed?
Bacteria in the mouth
Digestive system
What are the effects of increased NO bioavailability?
Increased blood flow to muscle
Increased function of type II fibres
Increased efficiency of mitochondrial respiration
Increased muscle contractile function
increased immune health
How does nitrate effect exercise economy?
Lower O2 cost of exercise
Reduced ATP cost of muscle force production
More efficient mitochondrial oxidative phosphorylation
What is exercise economy?
O2 cost of exercise
When may chronic supplementation be useful?
For highly trained athletes, where performance gains seem harder to achieve
What is an acute dose of nitrate?
(5-9mmol)
310-560mg nitrate
When do you use an acute dose of nitrate?
2-3hr pre-exercise
When do you use a chronic supplementation of nitrate?
3-15 days pre event
What is a chronic supplementation of nitrate?
310-560mg nitrate per day
310-560mg nitrate pre-event
When consuming beetroot juice, what may interfere with its benefit?
Mouthwash
Chewing gum
What are the variables of a Beet IT sport shot (70ml)
Concentrated beetroot juice (98%)
400mg natural nitrate
7x more concentrated than beetroot juice
Convenient, reliable form
Batch tested
What are the variables of other beetroot products?
Lower nitrate
Unspecified nitrate content
Organic vegetable products lower in nitrate
Check other ingredients and batch-testing status
What food are equal to 400mg nitrate?
Beetroot
Bok choy
Rocket lettuce
Parsley
Silver beet spinach
Baby spinach
Celery
Fresh beetroot juice
How can nitrate enhance exercise capacity in performance?
By reducing the cost of exercise
When should you use nitrate?
Prolonged submaximal exercise lasting 4-30min
Aerobic fitness
High-intensity intermittent events with short duration and sprint efforts in individual and team sports
During exposure to hypoxic conditions
What is the individual variability of nitrate?
Lack of evidence on females
Training status influences benefits, with highly-trained endurance athletes not benefiting significantly
What are the concerns and safety of beetroot juice?
In concentrated form, can cause mild gut discomfort
Can cause a temporary pink colour to urine and stools
Nitrite or nitrite salt are toxic and may be mistaken
Chronic use has not been studied so long-term effects are unknown
Contamination
What are the mechanisms of nitrate?
Increasing skeletal muscle 02 delivery
Reduced o2 cost of mitochondrial ATP resynthesis
Reduced ATP cost of cross-bridge formation
